Nutrients you need to help your baby grow

See our list of nutrients your body needs to grow a healthy full term baby. Learn what foods are rich in
these nutrients and whether you need a supplement in addition to a healthy diet. Do not take any
supplements without first getting your doctor's approval.

Recommended Do You Need a

Nutrient Function Recommendation
Daily Amount (RDA) Supplement?

Calcium 800 mg (1,250 mg for Yes, if prescribed Grows strong bones and teeth, Get calcium from: milk, yoghurt
breastfeeding mums) by your doctor. healthy nerves, heart, and muscles. (dahi), gingelly seeds (til),
Also develops heart rhythm and amaranth leaves (cholai). Take
blood clotting. a look at our calcium enriched
recipes.

Chromium No RDA No Regulates blood sugar levels; Get chromium from: unrefined
stimulates protein synthesis in cereals, vegetable oils, cheese
developing tissues. and meats.

Copper 1.2 mg (1.5 mg for No Helps form heart, skeletal, and Get copper from: lentils (dal),
breastfeeding mums) nervous systems, arteries, and nuts, seafood and drinking
blood vessels water.

Fluoride No RDA No Needed when teeth begin to form at

ten weeks; later, in the second and Get fluoride from: tea (find out
third trimesters, needed to develop how much caffeine you can have
primary incisors, molars, and during pregnancy) and seafood.
permanent teeth

Folic Acid 300 mcg (360 mcg for Yes Is a critical part of spinal fluid and Get folic acid from: green leafy
breastfeeding mums) helps close the tube housing the vegetables, seeds, legumes
plus 400 mcg central nervous system; also helps and citrus fruit. Try these folate
supplement before synthesise DNA and normalise enriched recipes.
conception and for the brain function.
first three months of
pregnancy

Iodine 220 mcg No Regulates metabolism, helps
develop nervous system. Severe
iodine deficiency can lead to
miscarriage, still birth or congenital
abnormalities.
Get iodine from: iodised table
salt, potato (aloo) and curd
(dahi)

Iron 27 mg Yes, if prescribed Makes red blood cells, supplies Get iron from: lentils (dal), chick
by your doctor. oxygen to cells for energy and peas (kabuli chana or chhole),
growth, and builds bones and teeth. spring onion (hari pyaz), bran
flakes (chokar), red meat,
raisins (kishmish). Take a look
at our iron-enriched recipes for
more ideas. Vitamin C helps the
body to absorb iron. You can
get vitamin C from citrus fruits
or Indian gooseberry (amla).

Magnesium 350 mg No Helps build strong bones and teeth, Get magnesium from: potato
regulates insulin and blood-sugar (aloo), spinach (paalak),
levels, builds and repairs tissue almonds (badaam), brown rice,
lentils (dal)

Manganese 2 mg No Aids bone and pancreas Get manganese from: a variety

development and synthesis of fats
and carbohydrates
of foods as this mineral is
present in many different foods.
Some examples are porridge
(dalia) and black beans (urad
dal).

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 Recommended
Do You Need a
Nutrient Daily Amount Function Recommendation
Supplement?
(RDA)

Pantothenic No RDA No Regulates adrenal activity, antibody Get pantothenic acid from: from
Acid production, growth and metabolism a variety of foods. Some
of protein and fat. examples are well cooked egg
yolks, whole grain cereals and
milk.

Phosphorus 550 mg (990 mg for No Builds strong bones and teeth; Builds strong bones and teeth;
breastfeeding mums) develops blood clotting and normal develops blood clotting and
heart rhythm. normal heart rhythm.

Potassium 3,500 mg No Aids muscle activity and Get potassium from: potato
contractions, energy metabolism, (aloo), sweet lime (mausambi),
and nerve function. raisins (kishmish), apricots
(zard aloo), egg plant (baingan),
cucumber (kheera), tomatoes
(tamatar).

Riboflavin 1.14 mg (1.16 mg for No Promotes growth, good vision, and Get riboflavin from: curd (dahi),
breastfeeding mums) healthy skin. Essential for your milk and fresh cheese
baby's bone, muscle, and nerve
development.

Thiamine 0.9 mg (1.0 mg for No Converts carbohydrates into Get thiamine from: sesame (til)
breastfeeding mums) energy; essential for brain seeds, pistachios (pista) and
development. Also aids heart and soyabeans
nervous system growth.

Vitamin A 700 mcg (950 for No Important for cell growth, eye
breastfeeding mums) development, healthy skin and
mucous membranes, infection
resistance, bone growth, fat
metabolism, and red blood cell
production.
Get betacarotene from: from
carrots (gajar), ripe mango
(aam), apricot (zard aloo),
cantaloupe melon (kharbooja)

Vitamin B6 1.9 mg No Aids metabolism of protein, fats, Get vitamin B6 from: banana
and carbohydrates. Helps form new (kela), yam (jimikand, suran),
red blood cells and develop the chicken breast, peas (matar)
brain and nervous system. and beans (lobia).

Vitamin C 50 mg (80 mg for No Essential for tissue repair and Get vitamin C from : orange
breastfeeding mums) collagen production. Aids proper (santara), strawberries, broccoli
growth and strengthens bones and (hari phool gobhi), tomatoes
teeth. (tamatar), Indian gooseberry
(amla)

Vitamin D 10 mcg May be required Helps build bones and teeth. It is Get vitamin D from: salmon, a
also good for the skin and muscles. boiled egg and margarine.

Zinc 7 mg (9.5 mg for May be required Helps form organs, skeleton, Get zinc from : protein
breastfeeding mums) nerves, and circulatory system. containing foods like sunflower
(sooraj mukhi) seeds, tuna
(chura machli) and kidney
beans (rajma)

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